BONEYARD BIRTHDAY BASH 64

QIC:  IRONBUTT 

Date: June 19, 2020

PAX: Venus, Free Candy, Rodeo, Sparky, The Count (Respect Respect), Mayhem, Sunburn (Respect), Sidekick, VSquared, Pebbles, Mugshot, FNG-Handsfree, Lady Scot, Skitch, Threeskin, Candu, Hansen, Fissure

AO: Boneyard


Conditions

65 degrees and calm


COP

Stretching Warm-Up

-Forward Fold

-Walkout to Upward dog and Hold

-Up to a Low Plank and Hold and Spread Legs

-Pretzel Right leg – Pretzel Left leg

-Tea Time and Hold

-Willie Mays Hays


The Thang

When I’m 64

Mosey to Stops 1, 2, 3, 4, 5, 6, 7, 8 and Exercise at Each Stop

8 EXERCISES X 8 REPS – Quickly

8 Jumping Jacks IC

8 Merkins IC

8 Air Squats – Slow IC

8 Monkey Humpers IC

8 Mountain Climbers IC

8 Big Boy Sit-ups IC

8 American Hammers IC

8 Burpees – OYO

Finish early do Jumping Jacks until the 6 is in

Mosey to Next Stop –

Rinse and Repeat – 8 EXERCISES X 8 REPS

Until all 8 Stops are complete


COT

Your weakness can be your strength when you choose to embrace it. It may be a giant. It may be fighting up Lookout Mountain. It may be in a courtroom. When you choose to confront and deal with it and seek the counsel of men you can trust it can become a strength.


Moleskin

The Count issued a challenge to take Ironbutt’s age of 64 and add to your own age and do that many burpees. Skitch and Fissure took him up on that challenge before doing another 64 burpees in the beat down. Real men there.


News

July 4th Convergence at Battlefield


Recent Backblasts

    A Thankful Co-Q Anniversary

    QIC: Co-Q (Iron Butt & Skitch)

    Date: 11/28/2019

    PAX:  Lady Scot, Hobo, FNG-Peekaboo, Care Bear, Sunburn, Pink Panther, Katrina, Training Wheels, Whittler, Burrito, Lanyard, FNG-Root Canal, Woodchuck, Early Bird, Lord Lindsay, Jazzy Jag, Cowbell, Gru, Back Pew, Swingset, Snow White, Ringwald, Hansen, Sherlock, Moneyball, Vaccine, Venus, Deep Dish, Lutefisk, Sunshine, Bullpen, Pebbles, Iron Butt, Skitch

    AO: Hill City


    Conditions

    Thankfully not raining.


    COP

    IB welcomes PAX, gives disclaimer, and leads 1st warmup in parking lot – SSHs + about 5 stretching exercises – to allow time for stragglers and holiday visitors.

    Mosey to Great Hall. Skitch leads 2nd warmup in Great Hall – about 5 warmup exercises including SSHs, wallsits, wallsits + shoulder press.


    The Thang

    Climb steep hill next to Great Hall leading up to Market Street Bridge and help each other over railing/wall onto Bridge which begins the Path of Thankfulness.

    Skitch says in honor of first Thanksgiving Indians, we will do Indian run mosey across bridge until wooden section. Thankful for their kindness to the Pilgrims.

    IB says in thankfulness for Pilgrim’s faith and courage, we will lunge across the wood portion of the Bridge.

    IB says in thankfulness for the freedoms we have in this country, easy group Mosey together across the remainder of the Bridge.

    We walk down the Passage steps to the railings and Skitch explains the Trail of Tears Passage and that we are thankful for forgiveness and grace, and that we don’t have to pay for our sins or the sins of our forefathers. Lead PAX in 5 incline pullups at each railing level, while others do wall sits in the Passage while waiting for their turn.

    Mosey over to base of Ross’ Landing steps and IB says thankful for resources and provision from God: 10 burpees OYO facing toward the Tennessee River.

    Skitch says thankful for city of Chattanooga. Box jump up Ross’ Landing steps with 10 Merkins or 10 dips at each level going up OYO.

    Mosey along street toward Walking Bridge, Riverwalk, and then underneath Walking Bridge to the base of the zig-zag path below Hunter’s Museum. Hold Al Gore until 6 in.

    Skitch instructs PAX to form a line and then OYO alternate up the zig-zag path: Zig (lunge) & Zag (bear crawl) while silently thinking about the people and growth in their lives that they are thankful for from this past year. Once complete, walk up together to the metal bridge.

    PAX get into groups of 5 (or 4, as needed) and take turns carrying each other across Bridge. The PAX being carried verbally shares about 1 or more person and/or growth he is thankful for from the past year. Once done sharing and once said PAX is carried at least 30 to 45 seconds, switch to carrying new PAX. Continue in such thankful/sharing/carrying pattern until all have shared, then mosey across the remainder of the bridge.

    Any groups that finish bridge before others, go back and mosey alongside groups finishing up. Mosey to start in parking lot. Time.


    COT

    The Word was given throughout the workout in lieu of 10-counts, all centered on thankfulness. Final closing thought is that thankfulness components include: (1) something good has happened to you (2) you acknowledge the good (3) you acknowledge that you are not the source of the good & (4) you acknowledge you don’t deserve the good. Encouraged PAX to practice these components of thanks throughout the day and year.

    CIRCLE OF TRUST: Ringwald announced that he is passing the AOQ Hill City baton to Skitch starting the first of the year. Ringwald has grown and encouraged and nourished Hill City PAX faithfully and is entering new season of leadership in his home with the arrival of firstborn in February. Ringwald will continue to serve and post in Hill City and across F3 Chattanooga region. Thankful for Ringwald’s faithful service. Skitch is looking forward to serving Hill City PAX in new role.
    BALL OF MAN: Prayer.


    Moleskin

    We covered a lot of ground and burned nearly 34,000 calories as a group prior to Thanksgiving dinner. Burrito is addicted to F3 and completed 9th post in a row. Over 10% of the 34 PAX belonged to the Skitch & Hobo clan. Skitch and Iron Butt’s one year anniversary with F3. Thankful.


    News

    Thanksgiving.


    Recent Backblasts

      “Breakfast” at Beast Ridge Beatdown

      QIC: Iron Butt

      Date: 10/14/2019

      PAX: Best in Show (Respect), The Count (Respect-Respect), Early Bird, Fastlane, Gaylord, Mayhem, Peanuts, WuzntMe

      AO: Beast Ridge


      Conditions

      47 perfect degrees of cool gloom


      COP

      Forward Fold-IC 15x; 30 SSHs IC; Little Baby Arm Circles 20x; Little Baby Arm Circles Reverse 20x; Cherry Pickers 15 x; Merkins 10x; Mosey to parking lot under light.

      The Thang

      (Eight Stations) – Partner up

      “Breakfast” at Beast Ridge  – Station 1

      The Kettlebell Pancake Breakfast

      Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.

      Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.

      Switch

      Hold High Plank Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 2

      “Cinder Block Bacon Boogey”

      Partners Slow Mosey Together to second Light in parking lot and comeback to the stations both doing Overhead Presses/Carries w/Cinder Block

      Hold High Plank Until Q Calls For Rotation

      “Breakfast” at Beast Ridge – Station 3

      “The Double Meat Dumbbell Dish”

      Partner: 30x Shoulder Press with Two 25lbs OYO

      Partner: 30x Seal Clap with Two 15lbs OYO

      SWITCH without STOPPING

      Hold Low Plank Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 4

      “Weighted Jelly Roll Ball Twist”

      Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x

      (Note 1 time around = 1)

      Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x

      (Note Back & Forth Once = 1)

      Hold Al Gore Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 5

      “Sausage & Gravy CardiooohNo! “

      Partner: 50x SSHs OYO

      Partner: 30 Merkins OYO

      SWITCH

      Hold High Plank Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 6

      “Uncle Herschel’s Gut Buster”

      Partner: 50x Little Baby Crunches OYO

      Partner: 40x American Hammers OYO

      SWITCH

      Hold Low Plank Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 7

      “Biscuits & Honey Suck-It-Up Buttercup”

      Partner: 25x Bonnie Blairs (Jump Lunges) OYO

      Partner: 30x Pickle Pounders OYO

      SWITCH

      Hold Low Plank Until Q Calls Rotate

      “Breakfast” at Beast Ridge – Station 8

      “Ham & Eggs Hootie Bootie Cootie”

      Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO

      Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO

      SWITCH

      Hold Low Plank Until Q Calls Rotate


      COT

      In honor of Columbus Day – Words shared about setting sail in the ship of life and the importance of having a solid anchor in the storms of life. Lyrics from song called The Anchor Holds were shared:

      I have journeyed through the long dark night
      Out on the open sea, by faith alone
      Sight unknown; and yet His eyes were watching me
       
      The anchor holds
      Though the ship is battered
      The anchor holds
      Though the sails are torn
      I have fallen on my knees as I face the raging seas
      The anchor holds in spite of the storm
       
      I’ve had visions, I’ve had dreams
      I’ve even held them in my hand
      But I never knew they would slip right through
      Like they were only grains of sand
       
      The anchor holds
      Though the ship is battered
      The anchor holds
      Though the sails are torn
      I have fallen on my knees as I face the raging seas
      The anchor holds in spite of the storm
       
      I have been young but I’m older now
      And there has been beauty these eyes have seen
      But it was in the night, through the storms of my life
      Oh, that’s where God proved His love for me

      Moleskin

      The PAX graciously helped IronButt pack the weights back in to his truck. Good men. The best.


      News

      Daddy Day this Saturday


      Recent Backblasts

        Bacon & Eggs Boneyard Beatdown

        QIC: Iron Butt

        Date: 10/04/2019

        PAX: The Count (RespectX2), Sunburn (Respect), Wildflower, Prosciutto, Ascot, Back Pew, Pit Stop, Candu, OnTilt (soon to be 38)

        AO: The Boneyard


        Conditions

        Perfectly blissful


        COP

        Forward Fold; Walkout to high plank; upward dog to stretch back; 30 SSHs IC; 12 Merkins IC; Mosey around the baseball field.

        The Thang

        The Kettlebell Pancake Breakfast

        Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.

        Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.

        Switch

        Hold High Plank Until Q Calls Rotate

        Cracker Bucket Beatdown Station 2

        “Cinder Block Bacon Boogey”

        Partners Slow Mosey Together Around the Track Each Doing Overhead Presses w/Cinder Block

        Hold High Plank Until Q Calls For Rotation

        Cracker Bucket Beatdown Station 3

        “The Double Meat Dumbbell Dish”

        Partner: 30x Shoulder Press with Two 25lbs OYO

        Partner: 30x Seal Clap with Two 15lbs OYO

        SWITCH without STOPPING

        Hold Low Plank Until Q Calls Rotate

        Cracker Bucket Beatdown Station 4

        “Weighted Jelly Roll Ball Twist”

        Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x

        (Note 1 time around = 1)

        Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x

        (Note Back & Forth Once = 1)

        Hold Al Gore Until Q Calls Rotate

        Cracker Bucket Beatdown Station 5

        “Sausage & Gravy CardiooohNo! “

        Partner: 50x SSHs OYO

        Partner: 30 Merkins OYO

        SWITCH

        Hold High Plank Until Q Calls Rotate

        Cracker Bucket Beatdown Station 6

        “Uncle Herschel’s Gut Buster”

        Partner: 50x Little Baby Crunches OYO

        Partner: 40x American Hammers OYO

        SWITCH

        Hold Low Plank Until Q Calls Rotate

        Cracker Bucket Beatdown Station 7

        “Biscuits & Honey Suck-It-Up Buttercup”

        Partner: 25x Bonnie Blairs (Jump Lunges) OYO

        Partner: 30x Pickle Pounders OYO

        SWITCH

        Hold Low Plank Until Q Calls Rotate

        Cracker Bucket Beatdown Station 8

        “Ham & Eggs Hootie Bootie Cootie”

        Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO

        Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO

        SWITCH

        Hold Low Plank Until Q Calls Rotate


        COT

        Words for IronButt Mentor Named Hank Dye

        FOUR RULES TO GROW UP WITH. 1) Always strive to excel 2) Do the right thing 3) Care about folks and treat them so they know it 4)Never, ever lie (to yourself or others)


        Moleskin

        IronButt provided breakfat to first three to show up. No one partook so Iron Butt fed Wallflower.


        News

        Daddy 2.0 coming up.


        Recent Backblasts

        BassPro Boogey: VILA/Iron Butt

        QIC: VILA & Iron Butt aka IB

        Date: 09/16/2019

        PAX: Gaylord, MayHem, Peanuts, Wallflower

        AO: Beast Ridge


        Conditions

        Gloomy 70s

        COP by VILA

        1. SSH IC x15
        2. Imperial Walkers IC x15
        3. Slow count Willie May’s hayes IC x10
        4. Forward Fold x15
        5. Plank  x10
        6. Slow push to up Q ct. x10
        7. Up Dog x15
        8. Down Dog x15
        9. Mountain Climbers IC x12
        10. Forward Fold x15
        11. Frog x10

        The Thang by IronButt aka IB

        BassPro Boogey

        Mosey Down the Road a bit

        STOP 1:   IC 10 SSHs &  10 Burpees OYO

        Mosey Down the Road a bit

        STOP 2:  IC 10 SSHs & 10 LBCs

        Mosey Down the Road a bit

        STOP 3: IC 10 Merkins & 10 SSHs

        Mosey Down the Road a bit

        STOP 4: Arrive at Bass Pro Shop Entrance; IC 10 Merkins; IC 10 LBCs

        Mosey around Bass Pro Shop a bit

        STOP 5: IC 10 SSHs; IC 10 Freddy Mercuries

        Mosey Down the Road a bit

        STOP 6: 20 Dips OYO

        Mosey Back Down the Road

        STOP 7: IC Hold High Plank; 10 LBCs

        Mosey Back Down the Road to Parking Lot

        STOP 8:  IC 10 SSHs

        LONG Mosey Back Down Road to FINAL STOP: Parking Lot

        COT

        Experience of more, better, and best are hollow. It about others. Build up and encourage other rather than chasing experiences and feelings and places to give you meaning. It’s about community. Wallflower stayed on IronButt’s 6 when he could have easily busted out. Thank you.


        BALL OF MAN: IB Prayed


        Moleskin

        VILA had permission to run like the wind back to the parking lot and he did. He was doing Brogah when the PAX arrived. Gaylord championed through a sore ankle with excellent encouragement and presence from MayHem.


        News

        IronPAX


        Recent Backblasts

          One Carries Two – You Carry Your Brother(s)

          QIC: Iron Butt

          Date: 08/30/2019

          PAX: Cliffhanger, Elvis Jackson, Sunburn (Respect), VSquared  

          AO: The Boneyard


          Conditions

          High 60s; Perfect cool


          COP

          Stretching Exercises (Forward fold; Walk-out-arch back & hold)

          IC 4 CT Side Straddle Hops x 30

          IC 4 CT Imperial Walkers x 12

          IC 4 CT Merkins x 10

          IC 4 CT Mountain Climbers x 10

          IC 4 CT Squats x 10

          IC 4 CT Jumping Lunges x 10 each leg

          OYO Burpees x 5

          OYO Slow Squats x 10

          (Sunburn calls Audible for Burpee Bus asking for 5 Burpees)

          PAX resumes prep for The Thang

          Each man grabs 2 cinder blocks (provided by Sunburn) and walks to Exercise Area

          The Thang – ONE CARRIES TWO

          REVOLUTION ONE

          Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3(15 Jump Lunges OYO) 4(15 Merkins OYO) – Return to Partner 2 and exchange positions and activities.

          Partner 2: 20 LBCs and 20 MERKINS – Rest & Repeat until partner returns or HOLD LOW PLANK

          Partner 1 and 2 Exchange positions

          LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

          REVOLUTION TWO

          Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO)  3 (15 Jump Lunges – OYO) 4 (15 Merkins OYO) Return to Partner    

          Partner 2: 10 JUMP LUNGES OYO & 20 SLOW SQUATS OYO – Repeat until partner returns or HOLD PLANK

          LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

          REVOLUTION THREE

          Partner 1: Run/walk paved walking trail around baseball field with NO Cinder Block – Stop at Stations 1 (15 Big Boy Sit-Ups – OYO)  2 (15 LBCs OYO)  3(15 Jump Lunges OYO ) 4(15 Merkins OYO) Return to Partner 2 – and exchange positions and activities.

          Partner 2: 10 SSHs & 20 SLOW SQUATS OYO – Repeat until partner returns OR HOLD AL GORE

          LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

          COT

          Count-a-rama, Name-a-rama

          Iron Butt shares story about father being convicted felon (extortion) and what the judge asked the 22-year old version of Iron Butt during the sentencing hearing. Based on Iron Butt’s response to judge, he reduced sentence to 5 years probation from 3 years of incarceration. Just as one man carried two cinder blocks plus himself around the track (track of life), we men may be called upon to stand for a brother in time of need. Watch out for your brothers.

          Announce-a-rama

          Ball Of Man-Prayer by Sunburn

          Moleskin

          Nothing of note.


          News

          IronPAX Challenge starts September 1

          Landfill

          Convergence at Beast Ridge on Labor Day at 7 a.m.


          Recent Backblasts

            REV’IT AROUND

            QIC: Iron Butt

            Date: 08/23/2019

            PAX: Can Man, MayHem, Clothespin, John Doe, Rainman, Pinky Tag, Cowbell, ThreeSkin, Toe Tag, Sidekick, DNF, Escobar, Gaylord, Centerfold, Peanuts, WuzntMe 

            AO: Hacksaw


            Conditions

            73 and somewhat humid


            COP

            F3 Mission Proclaimed and Disclaimers disclaimed 

            IC 4 CT Side Straddle Hops x 15

            IC 4 CT Imperial Walkers x 15

            IC 4 CT Merkins x 15

            IC 4 CT Mountain Climbers x 15

            IC 4 CT Squats x 15

            IC 4 CT Side Straddle Hops x 15

            IC 4 CT Willie Mays Hays x 10

            OYO Jumping Lunges x 10 each leg

            OYO Slow Squats x 10

            IC 4 CT Flutter Kicks x 10

            IC 4 CT Big Boy Sit-ups x 10

            Mosey to FLAG and stopped on the way at palette of concrete blocks in route to the FLAG. Each HIM took two cinder blocks with him and positioned at the 6 position of the large circle around the FLAG.

            The Thang

            REVOLUTION ONE

            Partner 1:     Run/walk circle holding two concrete blocks and Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to Partner 2 and exchange positions and activities.

            Partner 2:     20 LBCs and 20 MERKINS – Repeat until partner returns or HOLD LOW PLANK

            Partner 1 and 2 Exchange positions – DORA

            HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION ONE

            LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

            REVOLUTION TWO

            Partner 1:     Run/walk circle with two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15 LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to  Partner 2 – and exchange positions and activities.

            Partner 2:     10 JUMP LUNGES & 20 SLOW SQUATS

            Repeat until partner returns or HOLD LOW PLANK

            HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION TWO

            LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

            REVOLUTION THREE:

            Partner 1:     Run/walk circle Twice holding ONE Concrete Block overhead – Stop at Stations 1 (15 Big Boy Sit-Ups) 2 (15 LBCs)  3(15 Jump Lunges) 4(15 Merkins) – Do activity – OYO – Return to Partner 2 – and exchange positions and activities.

            Partner 2:     10 JUMP LUNGES & 20 SLOW SQUATS

            Repeat until partner returns OR HOLD PLANK

            HOLD AL GORE UNTIL PAX COMPLETES REVOLUTION ONE

            LISTEN FOR Q TO MOVE TO NEXT REVOLUTION

            TIME – Return to parking lot after dropping off concrete blocks back at the palette 


            COT

            A LEADER’S PRAYER

            Leadership is hard to define.

            Lord, let us be the ones to define it with justice.

            Leadership is like a handful of water.

            Lord, let us be the people to share it with those who thirst.

            Leadership is not about watching and correcting.

            Lord, let us remember it is about listening and connecting.

            Leadership is not about telling people what to do.

            Lord, let us find out what people want.

            Leadership is less about the love of power

            and more about the power of love.

            Lord, as we continue to undertake the role of leader let us be

            affirmed by the servant leadership we witness in your son Jesus. Let us walk in the path He has set and let those who will, follow.

            Let our greatest passion be compassion.

            Our greatest strength love.

            Our greatest victory the reward of peace.

            In leading let us never fail to follow.

            In loving let us never fail.

            Amen

            Blest Be the Tie – Sung by IB 


            Moleskin

            Thanks to SideKick and ThreeSkin for auditing services and making sure concrete blocks were returned and positioned as originally. God Bless the Analyticals!


            News

            IronPAX Challenge


            Recent Backblasts

              RECOVER! PULL-UP. ADAPT AND ADVANCE WITH GRACE!

              QIC: Iron Butt

              Date: 08/19/2019

              PAX: U-turn, Prosciutto, The Count (Respect x2), Red Tees, Geek Squad, Ducktales, Hasbro, Couch Potato, Milkman, Freetime, Radiohead, Loan Shark, Fissure, Skid, FNG-Pigeon, FNG-Knockout, FNG-Sponge Bob

              AO: The Huey


              Conditions

              75, heavy air but enough to inhale at a rapid rate.


              COP

              F3 Mission:

              Plant, grow and serve small workout groups for the invigoration of male community leadership.

              Disclaimers:

              • I am not a professional
              • You are participating at your own risk
              • You are responsible for your own well being
              • You are here voluntarily, and you are not paying to be here
              • Know your limits and do the best you can – Modify

              PARKING LOT GLOOM

              IC 4 CT Side Straddle Hops x 13

              IC 4 CT Imperial Walkers x 13

              IC 4 CT Merkins x 13

              IC 4 CT Mountain Climbers x 10

              IC 4 CT Squats x 10

              IC 4 CT Seal Straddle Hops x 10

              OYO Bulgarians x 10 each leg

              OYO Jumping Lunges x 10 each leg

              OYO Burpees x 5

              IC 4 CT Flutter Kicks x 10

              IC 4 CT Big Boy Sit-ups x 13

              OYO Slow Squats x 13

              The Thang

              RUN FORREST RUN!

              Start at Flags near Station 1 (NEAR FLAGS). Do designated exercises at each of Four Stations (3, 6, 9, and 12 position of a clock face) and run to the next station. OYO. 

              Station 1:                        15 Big Boy Sit-Ups                 RUN FORREST RUN

              Station 2:                        15 Little Baby Crunches    RUN FORREST RUN!

              Station 3:                        15 Jump Lunges                      RUN FORREST RUN!

              Station 4:                        15 Merkins                                  RUN FORREST RUN!

              Complete one RUN FORREST RUN revolution

              MOSEY TO PULL UP BAR AT THE PLAYGROUND.

              Starting at oldest/wisest to youngest WiseAss execute as many pull-ups as you can.  Good form. No rocking. No halfsies.  Each HIM recovers while PAX perform same number of burpees. (INSPIRED BY CANDU BEATDOWN AT BONEYARD) – NOTE TO SELF: This revolution works best with ten or less HIMs. But all 18 adapted. Love these boys The Huey.  

              127 pull-ups were accomplished and about the same number of burpees. Good work PAX! 

              RUN FORREST RUN! – REDUX

              Start at Flags near Station 4. Do designated exercises at each of Four Stations (3, 6, 9, and 12 position of a clock face) and run to next station. OYO. 

              Station 1:                        15 Big Boy Sit-Ups                 RUN FORREST RUN

              Station 2:                        15 Little Baby Crunches    RUN FORREST RUN!

              Station 3:                        15 Jump Lunges                      RUN FORREST RUN!

              Station 4:                        15 Merkins                                  RUN FORREST RUN!

              Exercise low plank and hold for 12x

              Gather at The Huey


              COT

              Count-O-Rama, Name-O-Rama, FNG-Naming

              THREE FNGs!!!!!!!

              RECOVER. PULL-UP. ADAPT AND ADVANCE WITH GRACE!

              In life things happen and you pull yourself up, adapt and do you best to advance. Iron Butt tells story of getting call from his now deceased father (SGT Major, Retired) stating don’t believe what you read in the newspaper this morning. Iron Butt opened newspaper that day to see headline: “Gilliland Indicted.” Three months later Iron Butt as a strapping 22-year old accompanied father to court for sentencing after father was convicted of extortion for threatening the life of his business partner and killing his dog. The judge went through my father’s resume. Fought in three foreign wars (WWII, Korea, Vietnam), received meritorious service medal and was a man who served his country well but had a hard time adapting to civilian life.

              After the Judge read my father’s service record and asked my father what we all knew from the earlier court case. Mr. Gilliland I find it hard to believe you committed this crime based on your service record. My father said. Yes sir. Then the judge asked who the young man was sitting next to him. “That’s my son, sir.”

              The judge asked the 22-year old version of Iron Butt. “So, what do you think I should do with your father? To this day, all I remember saying was: “My father committed a crime. It is ironic that he fought and served the country that will now punish him and put him behind bars.” Judge Thornburg said to my father: “If you can raise a son that will come and sit next to his father, and say these words he has said, I think it would be a shame to incarcerate you.” My father was put on three years probation and had to relinquish any firearms in his possession.

              That’s what I call grace. We all have done things we may not be proud of but the God I serve offers the same grace and love this Judge showed my father those many days ago. 

              Men. Show grace in your workplace. In your homes. With your friends. There is therefore no condemnation in Christ. But when life comes at you and you may make inappropriate or wrong choices, RECOVER! PULL yourself UP. ADAPT to the forces in play. And ADVANCE in this great adventure of your lives with grace and mercy.

              Geek Squad prayed us out


              Moleskin

              Did you hear that? “17-FNG” Three times! @Couch Potato delivered the goods. Train up a child in the way that he should go and when he is old he will not depart from it. F3 legacy!

              Major props and shout out to @Prosciutto. He keeps us on the straight and narrow. Discipline, structure and order are essential and necessary in any group of men. And how about those pull-ups he put down with perfect form. Thank you for setting the standard Pro and keeping us in between the guard rails on this dang Backblast!

              Also, @SKID was leaving after our beatdown to report for duty in the U.S. Airforce. 

              News

              F3 Nation IronPAX – See Announcements on Slack.

              Game Day at Landfill this Saturday I am told.